Comparing Nutrients in 5 ounces Dried Butternuts VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Dried Butternuts	Raw Whole Tahini	Recommended Dietary Allowance
Energy	30% 867kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28.6% 37g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	34.7% 13g	38g per day for Men 19-50 years
Protein	63% 35.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 94μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	7.5% 75mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.2% 5.7mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	89.8% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 632mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Raw Whole Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Raw Whole Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Raw Whole Tahini:

• 5 ounces of Dried Butternuts have 3.8 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 3.3 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Raw Whole Tahini provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Raw Whole Tahini:

• 5 ounces of Dried Butternuts have 1.6 times more Iron, 2.5 times more Magnesium and 4.5 times more Manganese than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 7.9 times more Calcium, 3.6 times more Copper, 1.7 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Raw Whole Tahini contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 24 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 5.1 times more Saturated Fat, 2.2 times more Carbohydrate and 2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Raw Whole Tahini offer comparable quantities of Energy and Fat per five ounces.